10 things in your bedroom that's ruining your sleep

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26 August 2015

Look out for these tricky things that might be negatively impacting the quality of your shut-eye.

1. Technology

That means smartphones, tablets, TVs, you name it. The artificial light that's emitted from these devices results in less melatonin production in the brain; the chemical that helps you fall asleep and regulates your sleep cycle, meaning you'll have a harder time nodding off.

2. Heavy or electric blankets

Even though a warm and cosy setup might sound like something that would help you sleep better, higher body temperatures disrupt sleep — so you're better off sticking with a lightweight sheet or bedspread.

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3. The wall colour

If your bedroom walls are brown, purple, grey, gold, or red, they might be negatively affecting your sleep, according to a study by Travelodge, which investigated the bedroom colours in 2000 homes and the owner's resulting quality of sleep. Want optimised shut eye? Those with blue rooms got the most sleep per night on average.

4. The snooze button

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Even though it feels so good to get an extra 15 minutes sleep after hitting snooze, it actually disrupts your REM sleep, a.k.a. the dream-heavy dozing you do in the few hours before you wake up, which leads to fragmented sleep and makes you feel even more tired.

5. Your Mattress

A worn-out, saggy mattress could increase back pain and stiffness, leading to discomfort and poor sleep. You should buy a new one every eight to 10 years.

6. Chargers

It turns out even charging devices in your bedroom could affect your sleep - especially if they have a little blue light. Blue wavelengths are a 'potent' light that affects your circadian rhythm. Charge it somewhere else, or juice up in the morning.

Your mum was onto something when she used to make you clean your messy bedroom all the time — an untidy space can lead to anxiety and poor sleep.

8. Your Pillow

Over time using the wrong pillow - too soft or too stiff - can lead to muscle stiffness, nerve pain, tendonitis, and tons of discomfort while you rest. Depending on if you sleep on your back, side, stomach (or a combination), you might need to invest in a different kind of support.

9. Your Pet

One study found that 30 per cent of its participants who slept with a four-legged friend woke up because of their pet, 63per cent had poor sleep quality, and 5 per cent said they had trouble falling back asleep.

10. Your Partner

Yes, because of the many reasons you can probably already think of such as snoring, twisting and turning, body heat, blanket hogging. If your bedfellow keeps you up at night, consider whether you need a bigger bed, separate blankets, or a memory foam mattress to minimise motion shifting. As for snoring, consider looking into whether your partner has a larger health issue causing it, so you can learn more about available treatment options.